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IRON RICH FOODS DAILY CAN EASILY FORTIFY YOUR BLOOD WHICH CAN BECOME WEAK
FROM A LACK OF FOODS RICH IN IRON. WE NEED HIGH IRON FOODS. |
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Iron
Rich Foods Information Website
Iron rich foods can fortify your Blood, in a properly balanced diet, which can
become weakened by a lack of foods rich in iron. Iron, the metal,
is an element that is also a trace nutrient mineral that we all need to consume as a
part of our everyday diet. Iron, in some form, is essential for good health.
Below is a list of foods rich in iron,
with some general nutritional guideline of iron content or
dietary sources of iron in the foods that
we eat. A small
amount of iron in our Blood, about 200 milligrams (mg.) per pint of Blood in our
systems, or 3 to 4 grams total in mature adults, is necessary to build hemoglobin.
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blood with iron rich Hemoglobin is the chemical substance in red Blood cells that captures and holds oxygen by
circulating throughout the lining of our lungs, and then carries this oxygen throughout
our entire bodies to every tissue. This fresh oxygen is then used to burn our internal fuel for energy,
which is needed for proper cell growth and development and to provide fuel other
important metabolic
processes. [for Blood facts and fun, see the St. Joseph™
"Pump, Pump, Pumps Your Blood" song,
CLICK HERE. Iron is also needed to produce myoglobin, the oxygen reservoir in the muscle
cells and cytochromes, a class of iron-containing proteins important in cell respiration
as catalysts of oxidation-reduction reactions.
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and high Iron Foods with foods with iron.
As with every
deliberate modification to our daily routines, BloodBook.com always recommends a
visit to your medical and/or dietary professional (see note
HERE.)
Intake of dietary iron is notoriously low in the American diet,
especially in one to two year old children, and in women ages 12 to 50. Iron
is often also quite low among athletes whose diets are full of carbohydrates
while leaving out
important iron-rich foods. Vitamin supplements are often helpful.
A deficiency of iron makes us tired and
apathetic, a condition known as anemia. Anemia is characterized by low levels of
hemoglobin causing oxygen starvation in your tissues. Though anemia is a
common condition, do
not try self-diagnosing it, or try self-prescribing dietary supplements,
because the same symptoms that indicate
anemia can also indicate other more serious diseases, such as bleeding ulcers or even
cancer. A list of foods rich in iron are helpful.
The list of iron rich foods and high iron
foods. , Iron Rich Foods, Iron Rich Food, Foods Rich
in Iron, foods with iron, food with iron, iron rich diet, iron in food, iron
deficiency anemia, anemia cures, anemia therapy, iron, heme iron, non-heme
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compounds, iron deficiency syndrome, fortify your
blood with iron rich foods
If you are a woman of child-bearing age it is
vital to prevent iron deficiency anemia, which increases the risk of complications during and after
childbirth. This is done by eating foods rich in iron along with foods that are rich in
vitamin C (fresh vegetables, etc.) and by avoiding iron inhibiting foods such as tea.
Are You Iron Deficient?
Lack of iron is the most common nutritional deficiency in the world. Women
are most particularly at. risk for iron deficiency. Blood
test results are important in Blood disorders where Iron Rich foods may be
deficient and in Blood tests and a Blood test revealing high Iron foods,
even with Rare Blood types. The average daily iron intake of a female in
the United States is only 12.3 mg. This is well below the adult average
amount recommended for good health (the RDA or Recommended Daily Allowance)
of 15 mg. The average woman needs 18 mg. iron a day. The average man needs 10 mg
of iron in their diet every day. See daily iron rich foods details in the list below.
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What is the Optimal
Daily Dietary Iron Intake? |
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Children - from
birth to age 6 months: 10 mg daily
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Children - from
ages 6 months to 4 years: 15 mg daily
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Females - ages 11
to 50: 18 mg
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Females - over
age 50: 10 mg
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Pregnant women:
30 to 60 mg ** |
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Males - ages 10 to
18: 18 mg
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Males over age
19: 10 mg
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How Would You Know if
You Are Iron Deficient?
You could be iron deficient if you..... |
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..... are unusually tired;
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..... have reduced ability to exercise comfortably;
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..... have poor stamina;
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..... get frequent infections; or,
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..... if you are lethargic.
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What are the Main Causes
of Dietary Iron Deficiency?
1. Not eating enough iron rich foods. For example, those on restrictive diets and in some
cases, vegetarians who do not eat enough of the proper foods.
2. Increased demand for iron,
for example to replace Blood loss (e. g. from menstruation in some women) or in times of
accelerated growth (such as during adolescence) or extreme and/or unusual physical
activity or during and after an aggressive
autologous Blood donation program.
Is All Dietary Iron the
Same?
The are two different types of digestible iron in food:
1. hemo iron, found in red meat seafood and poultry, and
2. non-hemo iron found in
breads, fruits, breakfast cereals, vegetable, legumes (e. g. baked beans), nuts and eggs.
Iron Rich Foods, Foods Rich in Iron and high
Iron Foods with foods with iron.
Hemo iron foods are rich in iron and contain
iron in a form that is easily absorbed by the body. Red meat also has a special effect on
iron absorption. Red meat, when eaten together with the vegetables, can boost the
absorption of non-hemo iron by up to 400%. Vitamin C has a similar positive
effect on the absorption of iron.
In other words, the key to a healthy iron
rich diet is to eat a combination of iron rich foods, high in both hemo and non-hemo iron.
Can We Get Too Much Iron?
A less common though often serious dietary iron problem, found more often in men, is caused by excessive
absorption and retention of iron. Men who have this problem have an inherited genetic
defect in their ability to regulate the absorption of iron into the body. The result of
an iron overload
condition can be fatal. This disease often goes undiagnosed because this iron overload
condition shows up
on a Blood test as low hemoglobin, just like iron depletion. Here is an example of a good
reason to not self diagnose health problems. This condition is known as
Hemochromatosis.
Normally, there is no great danger in
ingesting a toxic amount of iron from food. Intakes of 25 to 75 mg. a day are not going to
cause a problem in a healthy and active adult. Too much iron supplement, however, can be
lethal and the younger the person who ingests the extreme dose of iron supplements, the
higher the possibility of a lethal dose. Thousands of children in the United States
are accidentally poisoned each year by swallowing too many iron tablets. In fact, iron is
the most frequent cause of poisoning deaths among children in the United States.
Are Iron-rich Foods
Good for Iron Deficiency Anemia in Women?
Iron
Deficiency Anemia in women, is helped by a diet with iron rich foods along
with iron supplements and is often recommended by doctors. Absorption of
iron from food is influenced by many factors such as the form of the iron
consumed. Heme Iron, which is derived from animal sources, is highly
available for absorption in to the human body. Non-heme iron, which is found
in vegetable sources, is less available for human nutritional needs. Iron
rich foods of an iron rich diet are listed
HERE.
The absorption of Non-heme iron can be improved when a source of heme
iron is consumed in the same meal. Iron absorption enhancing foods can also increase the absorption of non-heme iron. While
several food items can enhance iron absorption, some can inhibit or even interfere
iron absorption. Avoid eating them with those iron-rich foods to maximize iron
absorption.
NOTE: Pregnant women should not eat liver because of
a high Vitamin-A content in beef and other liver. Large amounts of Vitamin-A,
when consumed by a pregnant woman, can be harmful to the baby.
Are You Eating Iron-rich Foods Every
Day?
Since the average man needs to digest 10 mg. to 18 mg. of dietary iron every day and the average woman
needs 18 or more mg. of dietary iron every day, it is easy to eat a lot of good food
and not get enough iron. If you are not getting enough iron, the best way to
increase your iron intake is by effecting a slight change in your eating habits. If you are unable to
include more iron-rich food in your diet, it may be good to check with your physician
about an iron supplement.
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iron suggestions, Iron diet, planning anemia treatments, enough
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milk, iron fortified foods, vitamin C, children, parenting, child health,
children's health, iron rich diet foods, iron in foods rich in iron
compounds, iron deficiency syndrome, foods for good health, fortify your
blood with iron rich foods
Can Eating Soy Cause Iron Deficiency?
A typical criticism of high soy vegetarian diets is based on
concerns about anemia, a condition known to most doctors. The research on
this condition is not particularly strong, but this potential iron
deficiency-causing condition may be cause for concern.
Dietary iron and serum ferritin levels (in healthy people, most iron is
stored as ferritin, an estimated 70% in men and 80% in women) and smaller
amounts, stored as hemosiderin, were measured in a group of Chinese
vegetarian and non-vegetarian students. A major characteristic of the
vegetarian diet was the replacement of meat by soybean products. Dietary
iron was similar in both groups of men, but was significantly higher in
female vegetarians than in non-vegetarians. However, the median plasma
ferritin concentration was about 50% lower in the vegetarians of both sexes
than in the non-vegetarians. Although the men did not show evidence of iron
depletion, the prevalence of anemia and iron deficiency were 30% and 50%,
respectively, in these female vegetarians. These values were more than twice
as high as those for the non-vegetarian women. We believe that, consumed to
excess, soy has many potential anti-nutrient effects. A good resource
article on this subject is:
"Implications of Anti-nutritional Components in Soybean Foods", by
Irvin E. Liener.
Exactly What Other Foods Rich
in Iron Will Help Me the
Most?
Eat more food containing Vitamin C. Vitamin C enhances the absorption of iron into your
body. This is very helpful if you are a vegetarian. Vegetarians consume less iron because
they obtain it from plant sources. Some plants contain chemicals that bind the iron
rendering it more easily absorbed. You can also counteract this being eating foods high in
calcium with it (calcium binds the chemicals, making iron more easily
absorbed into the Blood) You can still obtain
iron from vegetables. Foods such as beans, whole grains, spinach, and dried fruits have a
significant amount of iron.
Red meat contains a significant amounts of
iron. If fat is a reason that you do not eat red meat, try eating extra lean meat. Liver
is an excellent source of iron. (see table)
Eat a lot of iron rich cereal. Many cereals
are fortified with iron. Check the food label on the box and look for iron under the daily
values.
You should also avoid drinking tea with your
meals that are high in iron. Tea contains tannin that could inhibit the absorption of iron.
A good policy is to monitor what you eat. You
must know exactly what your diet is, having a brief written food intake list, if
you wish to enhance or improve it.
|
Physicians rely on "Blood-work," or clinical laboratory
diagnostic Blood testing to diagnose medical conditions. From this Blood
testing the medical professional then prescribes therapies and remedies,
based on those Blood tests. Good Blood tests make possible state-of-the-art
lab procedures that can be provided directly to the public in private and
these Blood tests can be provided affordably.
Some of the most common Blood test are:
Allergy Blood Testing
Blood Tests for
Autoimmune Diseases
Blood Diseases Testing
Cancer Detection Blood Testing
Blood Cholesterol Test
Diabetes Blood Tests
DNA, Paternity and Genetic Testing
Blood Tests for
Drug Screening
Environmental Toxin Blood Testing
Fitness, Nutrition and Anti-Aging
Gastrointestinal Diseases Revealed by Blood Tests
Blood Testing for
Heart Health
Hormones and Metabolism
Infectious Disease Blood Tests
Kidney Disease Blood Test
Liver Diseases Blood Testing
Sexually Transmitted Diseases (STD's) Blood Tests
Thyroid Disease Blood Tests
|
Generally, Iron is very low in the North American diet, especially in
children one and two years old. Iron is also deficient in women ages 12 to
50. Iron is also low among athletes, who eat artificially carbohydrates and
tend to omit iron-rich foods.
A deficiency of iron makes you tired. This is known as anemia. Anemia
yields low levels of hemoglobin, which can cause oxygen starvation in your
tissues. Though it is a fairly common condition, self-diagnosis or
prescribing supplements can lead to more serious diseases, such as
bleeding ulcers.
There is information on iron rich foods available at your next
Bloodmobile
visit.
Some Good Sources Foods Rich in Iron*
(Dietary Iron) are:
| List of Grains Rich in Iron:
|
Iron (mg.) |
| Brown rice, 1 cup cooked |
0.8 |
| Whole wheat bread, 1 slice |
0.9 |
| Wheat germ, 2 tablespoons |
1.1 |
| English Muffin, 1 plain |
1.4 |
| Oatmeal, 1 cup cooked |
1.6 |
| Total cereal, 1 ounce |
18.0 |
| Cream of Wheat, 1 cup |
10.0 |
| Pita, whole wheat, 1 slice/piece, 6 ½ inch |
1.9 |
| Spaghetti, enriched, 1 cup, cooked |
2.0 |
| Raisin bran cereal, 1 cup |
6.3 |
List of Iron Rich Legumes, Seeds, and Soy: |
|
| Sunflower seeds, 1 ounce |
1.4 |
| Soy milk, 1 cup |
1.4 |
| Kidney beans, ½ cup canned |
1.6 |
| Chickpeas, ½ cup, canned |
1.6 |
| Tofu, firm, ½ cup |
1.8 |
| Soy burger, 1 average |
1.8 to 3.9* |
List of Vegetables Rich in Iron: |
|
| Broccoli, ½ cup, boiled |
0.7 |
| Green beans, ½ cup, boiled |
0.8 |
| Lima beans, baby, frozen, ½ cup, boiled |
1.8 |
| Beets, 1 cup |
1.8 |
| Peas, ½ cup frozen, boiled |
1.3 |
| Potato, fresh baked,
cooked w/skin on |
4.0 |
| Vegetables, green leafy, ½ cup |
2.0 |
| Watermelon, 6 inch x
½
inch slice |
3.0 |
A Sample List of Foods Rich in Iron:
|
|
| Blackstrap Molasses, one tablespoon |
3.0 |
| Dates or Prunes, ½ cup |
2.4 |
| Beef, Pork, Lamb, three ounces |
2.3 to 3.0 |
| Liver (beef, chicken), three ounces |
8.0 to 25.0 |
| Clams, Oysters
¾
cup |
3.0 |
| Dark meat Turkey
¾
cup |
2.6 |
| Pizza, cheese or
pepperoni, ½
of 10 inch pie |
4.5 to 5.5 |
* Varies with brand. Check the iron content on the label.
**
Pregnant women should not eat liver because of its very high Vitamin
A content. Large amounts of Vitamin A can be harmful to the
baby. |
What Else Can
I Do to Increase Iron in My Blood?
Again, if all else fails, take an iron supplement or a multivitamin with
iron. Though vitamins could cause side effects such as constipation and
nausea, the proper balance of iron is easily achieved, and the rewards for
your efforts are great. Often we hear recommendation of foods high in fiber. You can alleviate most of the problems by consuming
the iron supplement on a full stomach. In addition, make sure drink plenty
of fluids and eat plenty of fiber rich vegetables
| Iron Rich Foods for Iron Deficiency
Anemia. There is a difference between heme iron and non-heme iron rich
foods. Diets, rich in iron are best formulated by registered
dietitians. Information about iron rich foods, iron rich food, foods
with iron, food with iron, foods rich in iron, iron rich diet, iron in
food and iron deficiency anemia list. Iron, heme iron, non-heme iron,
anemia, anemia, meat, clams, iron supplements, nutrition and should be
a registered dietitian for best food and health
|
The foregoing text is
presented for informational purposes only and is not meant to be used
for self-diagnosis or as a substitute for consultation with a health-care
professional. If you
have any questions about the information above,
consult a health-care professional at once.
There is more about
Blood, indexed by category, Please CLICK HERE.
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last updated 03/06/2013 bloodbook.com
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